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by Justin Shelby - TOBU Fitness
TOBU Fitness Podcast hosted by strength and conditioning coach Justin Shelby. This show is all about understanding how to train to improve at Ultimate Frisbee. We talk about exercises and training strategies to improve your athleticism to improve at Ultimate.
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- Aug 1, 202649 min
Train Harder & Stay Healthy | Pro Athletic Trainer Kouhei Kobayashi on Ultimate Frisbee Performance
How can ultimate frisbee players train harder, reduce injuries, and perform at their highest level?In this episode, I sit down with Kouhei Kobayashi (Koba), a doctoral athletic training student at the University of Florida and former athletic trainer in Japan's professional B.League basketball. We dive into the science behind injury prevention, load management, neuromuscular training, and athletic performance. We discuss how these principles directly apply to ultimate frisbee.Whether you're preparing for club season, college nationals, WFDF tournaments, or simply trying to stay healthy throughout the year, this conversation is packed with practical strategies you can start using immediately.In this episode you'll learn:🏃 Why "injury prevention" doesn't mean training less📈 How load management helps ultimate players avoid overuse injuries💪 The importance of building a high chronic workload safely🔥 Why preseason training is critical for peak performance🧠 How session RPE can help you monitor training load⚖️ Neuromuscular training for stronger ankles and knees🥏 The best pre-game activation routine for ultimate frisbee😴 How sleep, nutrition, and recovery affect performance🏥 What athletic trainers actually do behind the scenesIf you're an ultimate frisbee player, coach, athletic trainer, strength coach, or sports science enthusiast, this episode will give you evidence-based strategies to improve performance while lowering injury risk.Resources Mentioned:Kouhei's Instagram: https://www.instagram.com/kkoba.atc.pro?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==TOBU Fitness Links: https://linktr.ee/tobufitness?utm_source=linktree_profile_share<sid=c1281490-a252-44d5-9c24-d73fb078ae7cApply for 1-on-1 Coaching: https://www.tobufitness.com/contact
- May 28, 202643 min
What Ultimate Frisbee Players Get Wrong About Hydration | Heat Hydration - #29
Are you actually hydrated or just waterlogged? In this episode, Justin sits down with Ben Payson, founder of Heat Hydration and competitive ultimate frisbee player, to break down everything athletes get wrong about electrolytes. From why water alone isn't enough during intense play, to the science behind nitric oxide and blood flow for heat management, Ben covers the full picture. They dig into electrolyte preloading strategies, how to read supplement labels, the truth about sugar-heavy sports drinks, and why sodium and potassium ratios matter more than most athletes realize. Whether you're prepping for a tournament weekend or just trying to stop cramping mid-game, this episode gives you a practical, no-fluff playbook for optimizing hydration from the inside out.Heat Hydration: https://www.heathydration.com/(Use Code TOBU15 for 15% off)Heat Hydration Instagram: https://www.instagram.com/heat.hydration/TOBU Fitness 1-on-1 coaching: https://www.tobufitness.com/contact
- Apr 9, 202650 min
#28 - Best Way to do Conditioning Training for Ultimate Frisbee
Most ultimate frisbee players are conditioning wrong and it’s holding back their performance.In this episode, we break down how to actually train conditioning for ultimate frisbee using a smarter system built around aerobic base, anaerobic conditioning, work capacity, and deceleration training.You’ll learn why ultimate is not a running sport but a change of direction sport, how to build an aerobic base for tournament weekends, and how to improve conditioning without ruining your speed or performance.We cover the biggest conditioning mistakes ultimate players make, including overusing intervals, ignoring deceleration training, and trying to make conditioning workouts look like the game.We also explain the inverse relationship between overload and specificity, and how to structure your training in season vs offseason using a high low model.If you want to improve your conditioning for ultimate frisbee and perform better late in games and tournaments, this episode gives you a complete framework.1-on-1 Coaching: https://www.tobufitness.com/contactSelf-Toss Throwing Drill: https://youtu.be/0mDxuroPcuc
- Feb 20, 20261h 8m
#27 - How Ultimate Frisbee Players Should Train: Speed, Strength, Injuries, and Off Season Strategy
In this episode, Justin Shelby breaks down the training questions ultimate frisbee players struggle with the most. He explains how to properly balance skill development and athletic training, why there is no universal ratio, and how athletes should identify their true limiting factors. The conversation explores what players should actually focus on during the off season, including building general strength, addressing specific weaknesses, and preparing the body for the demands of a competitive season.Justin dives into one of the biggest issues in ultimate: injuries linked to overtraining. He reframes common misconceptions around “bad exercises” and instead highlights the mismatch between load and capacity, sudden workload spikes, and the hidden role of fatigue. Practical strategies are discussed for managing weekly intensity, improving resilience, and avoiding the performance plateaus caused by chronic exhaustion.Apply for 1-on-1 Coaching: https://www.tobufitness.com/contactTOBU Fitness Links: https://linktr.ee/tobufitness?utm_source=linktree_profile_share<sid=82c090d3-a686-4daf-b3dc-2320709f45ec
- Nov 18, 20251h 57m
#26 - Cam Brock Part 2: Club vs Pro Ultimate - Which is Better?
In this Tobu Fitness Podcast episode, Justin sits down with Cam Brock from the Indianapolis Alleycats and Manny Eckert from Seattle Sockeye for one of the deepest conversations on high level ultimate. Cam breaks down his season with the Atlanta Hustle including team culture, training habits, and what he learned from competing in the pro environment. He explains why he chose to return to the Alleycats next season and what his goals are for his game as a veteran cutter. We dig into how Cam improved his cutting through footwork work, strength training, timing practice, film study, and specific resources that helped him restructure how he moves on the field. Manny and Cam then go into a long unfiltered conversation about pro ultimate compared to elite club, the pace of play, the differences in spacing and roles, how players can prepare for the jump, and how both scenes push the sport forward. This episode is packed with insight for players who want better cutting mechanics, smarter training, and a clearer view of the pro and club landscape.TOBU Fitness Coaching: https://www.tobufitness.com/TOBU Fitness Links: https://linktr.ee/tobufitness?utm_source=linktree_profile_share<sid=e11b8bf7-cab5-4535-b03b-d60a08ae4668📈 Don’t forget to like, comment, and subscribe for more interviews, training tips, and ultimate frisbee content.
- Aug 4, 20251h 4m
#25 - Brett Hulsmeyer
🎙️ In this episode, Manny Eckert and I sit down with Brett Huslmeyer, star cutter for the Atlanta Hustle, Chain Lightning, and a multi-time Team USA selection for various WFDF World Championship teams. We dive deep into Brett’s mindset, his approach to training, and what it was like going through the Team USA tryout process.We also take viewer questions live, covering:How he prepares for elite-level competitionStrength and conditioning for ultimateWhat separates high-level players from the restTeam culture with Hustle and ChainWhether you're an aspiring elite player or a fan of high-level ultimate frisbee, this interview offers a rare inside look into what it takes to perform at the top.TOBU Fitness Coaching: https://www.tobufitness.com/TOBU Fitness Links: https://linktr.ee/tobufitness?utm_source=linktree_profile_share<sid=e11b8bf7-cab5-4535-b03b-d60a08ae4668📈 Don’t forget to like, comment, and subscribe for more interviews, training tips, and ultimate frisbee content.
- Jun 25, 20251h 4m
#24 - Nicholas Whitlock on Beating Team USA & Rethinking Ultimate
Nicholas Whitlock on Beating Team USA & Rethinking UltimateIn this episode of the Tobu Fitness Podcast, Justin Shelby interviews Nicholas Whitlock, one of the most insightful minds in international ultimate frisbee. We dive into their experience with the Tokay Super Team at the London Invite, including a stunning win over Team USA. Nicholas breaks down team dynamics, matchups, and strategies from that game, shares their hot take on calling travels, and unpacks the current and future state of ultimate in New Zealand.We also explore coaching philosophy, constraint-led games, and how to encourage creativity and development in both youth and elite players. Nicholas offers deep insights into Female Matching Player (FMP) utilization in mixed ultimate, why throwing is still the most underappreciated skill, and the exciting direction ultimate is heading as more players become elite throwers.This conversation is a must-watch for anyone involved in competitive ultimate, coaching, or just passionate about growing the game.📌 Topics Covered:* Tokay Super Team vs Team USA Breakdown* Matchups with Henry Ing, Brett Hulsmeyer, and Marques Brownlee* Hot takes on calling travels and the "2-inch rule"* NZ ultimate scene and stylistic evolution* Mixed strategy, FMP vs MMP roles, and systemic issues* Experimentation, constraint games, and coaching frameworks* Why throwers run the game and what the future holdsResources MentionedNicholas Whitlock Instagram: https://www.instagram.com/nicholasw.8/Nicholas’ Substack: https://bricklocksblog.substack.com/For 1-on-1 coaching and training programs, check out the official TOBU Fitness website: www.tobufitness.comFollow TOBU Fitness on Instagram and Youtube: @tobufitnessUltimate IQ Library: https://patreon.com/UltimateIQLibrary...Breakmark Ultimate: https://breakmark.com/Connect with Us: We'd love to hear from you! Share your thoughts and questions with us on social media. Follow TOBU Fitness on Instagram for updates, tips, and exercises. Don't forget to subscribe to our podcast for more engaging episodes.Stay Updated: Never miss an episode by subscribing on Apple Podcasts, Spotify, or your preferred podcast platform.Thank you for tuning in to this episode of the TOBU Fitness Podcast!
- May 18, 202558 min
#23 - Dena Elimelech on Rising in Elite Ultimate, Training, and Mindset
In this episode of the TOBU Fitness Podcast, Justin Shelby and Manny Eckert (captain of Seattle Sockeye) sit down with Dena Elimelech, one of the most exciting and dominant players in ultimate frisbee today. From discovering the sport at a college booth to starring on San Francisco Fury, Team USA, and Super Bloom (WUL) — Dena shares her journey, training insights, and the mindset that helped her rise from beginner to international elite.We cover everything from how she balances training and recovery, to what makes a great ultimate team culture, to her thoughts on defensive strategy, lifting for injury prevention, and the growth of women’s ultimate frisbee.🔥 Topics include:How Dena found ultimate frisbee after playing soccer and trackHer hot take on faking and why she prefers righty flicksRapid development from beginner to USA National TeamAdapting to pro, club, and international formatsStrength training for performance and injury preventionBurnout, mental recovery, and planning a sustainable offseasonLifting with coach Mike Hadock and training for layoutsPlaying different roles on different teams (cutter, defender, scorer)Advice for players trying to level up from college to elite clubThe future of women’s sports and visibility in ultimateBest advice she's ever received and how she handles performance anxietyFrench fry rankings, heckling stories, and her biggest question in ultimateWhether you're a college player, club athlete, or ultimate coach, this conversation is full of valuable takeaways on how to train smart, grow your game, and stay mentally sharp in a demanding sport.Resources MentionedUltimate IQ Library: https://patreon.com/UltimateIQLibrary...Breakmark Ultimate: https://breakmark.com/For 1-on-1 coaching and training programs, check out the official TOBU Fitness website: www.tobufitness.comFollow TOBU Fitness on Instagram and Youtube: @tobufitnessConnect with Us: We'd love to hear from you! Share your thoughts and questions with us on social media. Follow TOBU Fitness on Instagram for updates, tips, and exercises. Don't forget to subscribe to our podcast for more engaging episodes.Stay Updated: Never miss an episode by subscribing on Apple Podcasts, Spotify, or your preferred podcast platform.Thank you for tuning in to this episode of the TOBU Fitness Podcast!#UltimateFrisbee #DenaElimelech #TobuFitness #FrisbeePodcast #WUL #USAUltimate #FuryUltimate #StrengthTraining #SockeyeUltimate #WomensUltimate #ClubUltimate #TeamUSA #ElitePerformance #FrisbeeTraining #InjuryPrevention #MentalGame #FrisbeeHighlights
About TOBU Fitness Podcast
TOBU Fitness Podcast hosted by strength and conditioning coach Justin Shelby. This show is all about understanding how to train to improve at Ultimate Frisbee. We talk about exercises and training strategies to improve your athleticism to improve at Ultimate.
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